I Love ‘Fibremaxxing’ – But Does A Dietitian Think It’s A Good Idea

Fibre-rich fruits and porridge

You probably shouldn’t stick to the social media-beloved carnivore diet, heart health experts say – it may end up raising your “bad” LDL cholesterol.

But what about “fibremaxxing,” a recent TikTok obsession which sees some creators eat more fibre in their breakfast than most people eat in an entire day?

I’ve been on the fibre bandwagon for a long time. It’s linked to lower bowel cancer, dementia, and heart disease risk, but 90% of us fail to hit the recommended 30g a day.

Those stats have encouraged me to get 24g of the nutrient in before dinner and devise a breakfast recipe that contains half your daily intake (I suppose I, too, am a fibremaxxer).

Am I in the right, though? Though many of us lack the crucial carb, can “fibremaxxing” go too far?

My “fibremaxxed” breakfast

Most of us really could benefit from “fibremaxxing”

Registered dietitian Brea Lofton from Lumen shared that “most adults in Western countries really consume far less fibre than the general recommendation.”

On average, she said, adults hit 20-15g a day (as little as half the recommended amount).

“The gap in fibre can contribute to higher risks of cardiometabolic diseases, like type 2 diabetes, obesity, and even heart disease,” the dietitian added.

Oats, brown rice, legumes, beans, wholegrain versions of foods like pasta and bread, and fruits and veggies can all provide a fibre boost.

But the expert gave a word of caution; you should up your intake slowly, particularly if you didn’t eat much fibre before “maxxing” it.

Too much too soon can lead to “bloating, gas, cramping, constipation or diarrhoea, and nutrient malabsorption,” Lofton said.

“Diarrhoea and constipation can occur depending on the type of fibre, in addition to how much water an individual is drinking, and malabsorption can occur when consuming excessive amounts of fibre over a significant span of time.”

This might be especially noticeable for those boosting their fibre through fortified food or supplements, which she suggested “may not provide the same microbial benefits as whole foods.”

Upping your fibre isn’t for everyone, either

Though in general, more of us should eat more fibre, Lofton stated that older people, those with IBS, people in the post-surgery period, and chronically ill individuals might want to consult a doctor before eating more fibre.

Feelings of fullness when you haven’t eaten much, a bloated, gassy, or “upset” stomach can all reveal you’re doing too much, too soon.

This happens because “the extra bulk and water absorption properties of fibre can cause intestinal muscles to contract more than usual, sometimes leading to cramping or discomfort,” regardless of your health status.

“The overall message is that fibre is foundational, but more isn’t always better,” Lofton concluded.